9.1.10

Training:
1)Shoulder Press
3 x 8

2) 5 Rounds
5 Dip
10 KTE
15 Pushup

8.30.10

Training:
1)Deadlift
3 x 8
2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups

8.27.10

Training:
1) Back Squat
3 x 8

2)
20 Step ups @ 45#
20 Push ups
20 Pull ups
15 Step ups @ 45#
15 Push ups
15 Pull ups
10 Step ups @ 45#
10 Push ups
10 Pull-ups

8.25.10

Training:
1) Bench Press
3 x 8

2) 4 Rounds
10/arm One arm DB Push Press
400M

8.23.10

Training:
1) Deadlift
3 x 8 (if you were successful last week at deadlifts add weight)

2) 10 Rounds
30/30
Flying Burpees

8.20.10

Training:
1) Back Squat
3 x 8

2) 5 Rounds
10/leg Split Squat
10 Knees to Elbows
5 Dips

8.18.10

Training:
1) Shoulder Press
3 x 8

2) 20-15-10
Elevated Pushup
Clapping Pushup
Pushup

8.16.10

Training:
1) Deadlift
3 x 8

2) 5 Rounds
10 Romanian Deadlift
10 Pullups
10 Weighted Situps

8.14.10

Training:
1) 3 Rounds
50 Squats
15 Pullup
15 Dips
10 Hang Power Clean

8.13.10

Training:
1) Back Squat
3 x 8 @ 85% of max

2) AMRAP in 10
Mini Leg Blaster
5 Pullup


Mini Leg Blaster is:
10 squats
10 lunges
10 striders
5 jumpming squats

8.11.10

Training:
1) Bench Press
3 x 8 @ 85 & of max

2)3 rounds
10 dips
25 Seated Russian Twist
200M

8.9.10

Training:
1) Deadlift
3 x 8 (weights for the regulars are posted in the gym)
For all others use 85% of 90% or your 1 RM

2) 5 Rounds (Use the same DB or KB for both movements)
25 Swings
25 Goblet Squats

Week of Aug. 2

All this week we will be testing max lifts.
The order is: Back Squat, Shoulder Press, Deadlift, Bench Press

You only need to make it to one session this week. Treat this week as a deload, reset or whatever.

If you have wanted to try Thai Boxing or BJJ this is the week. If you wanted to run more or play more tennis or golf or anything else, take advantage.

This week will affect your training for the next few months so make sure to be here.

Week of Aug. 2